Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds
1:00 Machine
15 Banded Air Squats
15 Half Kneeling Single Arm Dumbbell Press R/L
Weightlifting
Snatch (3×3, 3×2, 3×1)
Every :90 for 13:30 (9 total sets)
Sets 1-3: 3 @70-80%
Sets 4-6: 2 @75%-85%
Sets 7-9: 1 @80-90%+
*Immediately after finishing the sets of Snatches…move immediately into the 5 sets of 3 snatch grip deadlifts.
Snatch Grip Deadlift (5 x 3 – Across @ 105% 1-RM)
5 Sets of 3 Snatch Grip Deadlift (Weight is Across)
*Use 105% of your 1-RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
21/15 Calorie Row
15 AbMat or GHD Situps
9 Hang Power Snatch (75/55)
Accessory Work
3 Sets:
10 Single Arm Dumbbell Z Press
15 Dumbbell curls R/L
20 DB Lawnmower Rows R/L
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